No Equipment Necessary: Bent Knee Donkey Kicks

Lower-body donkey kicks, which work your butt and your lower back, are a great exercise that you can do anytime, anywhere — all you need is your body and a floor.

• Start by getting down on all fours (on knees and forearms). Support the majority of your bodyweight on your forearms.
• Keeping your right knee bent at a 90-degree angle, slowly lift that leg behind you so your foot raises up toward the ceiling retaining the bent knee position, and until the bottom of the foot is parallel with the ceiling. Squeeze your glutes as you raise your legs.
• Return to start position to complete one rep. Do 20 on each side two to three times.

Fit's Tip: Keep your back straight and in neutral alignment, pay special attention that you don't arch your back. Use your muscles to create a slow, controlled movement — do not swing your legs.